Simple recipe for how to pan sear rainbow trout filet in a skillet. Served with a caper, shallot and white wine sauce.
Prep Time: 10 minutesminutes
Cook Time: 15 minutesminutes
Total Time: 25 minutesminutes
Servings: 4
Ingredients
2filetsrainbow trout, approx. 2 pounds (900g) total weight
2tbspoil
1tspsalt
1/2tspcoarse black pepper
Sauce Ingredients
3shallots, peeled and diced finely
3tbspcapers
1/4cupwhite wine
2tbspbutter
2tbspfresh parsley, minced
Instructions
Pat both sides of the fish with a paper towel to dry.
Take each of the full rainbow trout filets and cut them in half. Season the flesh side with salt and pepper.
Heat oil in a large skillet over medium/medium high heat. Once hot place the trout portions, skin side down onto the skillet. You should immediately heat the oil sizzling as it sears.
After the trout has been searing for about 3 minutes, gently flip them over to sear and cook on the other side. Once flipped, lower the heat to medium/medium low.
Continue to cook for another 3-5 minutes, or until the fish is cooked though and the internal temperature is 145F when checked with a digital thermometer.
Remove the fish from the heat and let rest.
Sauce Instructions
In the same skillet and using the oil that remained, heat the diced shallots, capers and white wine, over medium heat. Stir often and sauté until the shallots have cooked and are transparent. This should take 3-4 minutes.
Add the butter and fresh parsley. Continue to cook, stirring often, for another 3 minutes, or until the wine has evaporated and the sauce thickened slightly.
Serve the fish on a plate and spoon the caper and white wine sauce on top.